Chips are a classic go-to snack in American households, known for their irresistible crunch and flavor. However, they are also notorious for their high sodium content, contributing significantly to our daily intake of salt.
Too much sodium can lead to various health issues, including high blood pressure, heart disease, and stroke. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day, while those with high blood pressure should aim for 1,500 milligrams.
In this article, we rank the 25 most popular chips in the U.S. by their sodium content, helping you make informed decisions next time you’re reaching for a snack. We’ll start with the chips that have the least amount of sodium per serving and end with the saltiest ones on the market.
Table: 25 Popular Chips Ranked by Sodium Content
| Chip Brand & Flavor | Serving Size | Calories | Sodium (mg) | Sodium % Daily Value |
|---|---|---|---|---|
| Miss Vickie’s Sour Cream Herb & Onion | 15 chips | 150 | 140 mg | 6% |
| Doritos Dinamita Flamin’ Hot Queso | 14 chips | 150 | 140 mg | 6% |
| PopCorners Jalapeño Popper | 17 crisps | 140 | 150 mg | 6% |
| Fritos Original Corn Chips | 32 pieces | 160 | 170 mg | 7% |
| SunChips Harvest Cheddar | 14 chips | 140 | 170 mg | 7% |
| Lay’s Stax Sour Cream & Onion | 12 crisps | 140 | 180 mg | 8% |
| Deep River Spicy Dill Pickle | 18 chips | 140 | 180 mg | 8% |
| Kettle Sea Salt & Vinegar | 13 chips | 140 | 180 mg | 8% |
| Ruffles Queso Cheese | 14 chips | 150 | 200 mg | 9% |
| Pringles Homestyle Ranch | 14 chips | 150 | 210 mg | 9% |
| Popchips Nacho Flavored | 1 oz. | 130 | 220 mg | 10% |
| Zapp’s Voodoo Kettle | 20 chips | 140 | 240 mg | 10% |
| Cheetos | 21 pieces | 160 | 250 mg | 11% |
| Cape Cod Sweet & Spicy Jalapeño | 18 chips | 140 | 260 mg | 11% |
| Herr’s Baby Back Ribs | 13 chips | 150 | 270 mg | 12% |
| Funyuns | 13 pieces | 140 | 280 mg | 12% |
| Utz Crab Chip | 20 chips | 150 | 300 mg | 13% |
| Bugles Original | 1 1/3 cups | 150 | 320 mg | 14% |
| Bugles Nacho Cheese | 1 1/3 cups | 150 | 320 mg | 14% |
| Utz Salt & Vinegar | 14 chips | 150 | 320 mg | 14% |
| Takis Fuego | 35 chips | 160 | 330 mg | 14% |
| Herr’s Salt & Vinegar | 13 chips | 140 | 360 mg | 16% |
| Veggie Straws Sour Cream & Onion | 38 straws | 130 | 370 mg | 16% |
| Herr’s Old Bay Chips | 13 chips | 150 | 440 mg | 19% |
| Dirty Cracked Pepper & Sea Salt | 56.7 oz. bag | 290 | 460 mg | 20% |
Key Insights
1. Low Sodium Chips
- Miss Vickie’s Sour Cream Herb & Onion: With only 140 mg of sodium per serving, Miss Vickie’s chips are a lower-sodium option that still packs a flavorful punch. These are a great alternative if you are watching your sodium intake but still want to indulge in some crispy chips.
- Doritos Dinamita Flamin’ Hot Queso: Known for its bold and spicy flavor, these Doritos also have only 140 mg of sodium per 14-chip serving, making them another low-sodium option.
2. Moderate Sodium Chips
- SunChips Harvest Cheddar: These whole grain-based chips contain 170 mg of sodium per serving, making them a better option if you’re looking for a healthier chip alternative. Despite the cheddar flavor, they are fairly moderate in sodium.
- Pringles Homestyle Ranch: While Pringles are usually known for their higher sodium content, the Harvest Blends Homestyle Ranch offers 210 mg of sodium per serving, making them a more reasonable choice if you’re watching your salt intake.
3. High Sodium Chips
- Takis Fuego: A favorite among spice lovers, Takis Fuego packs a significant sodium punch with 330 mg per serving. If you’re watching your salt intake, these might not be your best option.
- Herr’s Old Bay Chips: Topping the list as one of the saltiest snacks, Herr’s Old Bay-flavored chips contain 440 mg of sodium per serving. These chips may be flavorful, but they’re also packed with salt.
Health Impacts of High Sodium Intake
Too much sodium can have a negative impact on health, including increasing the risk of high blood pressure, heart disease, and stroke.
Many of these popular chips contribute significantly to daily sodium intake. The American Heart Association recommends limiting daily sodium to 2,300 mg, with an ideal limit of 1,500 mg for those at risk of hypertension.
Snacks like Herr’s Old Bay Chips and Takis Fuego contain around 20% of your daily recommended sodium in just one serving, so if you’re concerned about your sodium intake, it’s best to indulge in moderation or consider lower-sodium alternatives.
Conclusion:
Understanding the sodium content of your favorite chips can help you make healthier snack choices. While many of these chips are high in sodium, there are lower-sodium options available for those looking to limit their intake.
By being mindful of portion sizes and choosing healthier alternatives, you can enjoy these popular snacks without overdoing your sodium intake.
FAQs
1. What are the healthiest chips based on sodium content?
Chips like Miss Vickie’s Sour Cream Herb & Onion and Doritos Dinamita Flamin’ Hot Queso have relatively low sodium levels (140 mg per serving).
2. What is the recommended daily sodium intake?
The American Heart Association recommends no more than 2,300 mg of sodium per day, with 1,500 mg being ideal for most adults.
3. Are there low-sodium alternatives for salty snacks?
Yes, chips like Kettle’s Unsalted or low-sodium varieties from other brands can provide a crunchy snack without the high sodium content.
4. Can too much sodium affect my health?
Yes, excessive sodium intake is linked to increased risks of high blood pressure, heart disease, and stroke.
5. Are air-popped chips healthier?
Air-popped chips like Popchips are lower in fat, but they may still contain similar levels of sodium to traditional fried chips.